Ideas for an exercise/nutritional regime??!
Question: I am a 21 year old female about 5 ft. 2 in. and about 95lbs. I don't want to lose weight or anything but I am realizing that my family health history is not too great.
Pretty much all my aunts & uncles including my mom have high blood pressure (ages 38-50yrs) and my mom just found out she is diabetic. My grandparents also were diabetic and died around 60yrs.
So now I'm freaking out because I pretty much have my future health laid out for me and want to act now before its too late. I'm aware that since its in my genes I most likely won't be able to prevent these health problems from happening to me, but if I can I want to prolong it for as long as I can.
So does anyone have any type of program that can help me with this. And if you can please be as specific as possible.
Thanks
Answers: I am a 21 year old female about 5 ft. 2 in. and about 95lbs. I don't want to lose weight or anything but I am realizing that my family health history is not too great.
Pretty much all my aunts & uncles including my mom have high blood pressure (ages 38-50yrs) and my mom just found out she is diabetic. My grandparents also were diabetic and died around 60yrs.
So now I'm freaking out because I pretty much have my future health laid out for me and want to act now before its too late. I'm aware that since its in my genes I most likely won't be able to prevent these health problems from happening to me, but if I can I want to prolong it for as long as I can.
So does anyone have any type of program that can help me with this. And if you can please be as specific as possible.
Thanks
According to the site listed below you are underweight. Your goal should be to eat healthy, maintain a healthy weight, and get your blood pressure and sugars checked regularly.
Dietary suggestions:
Increase water, fruit, veggie, whole grain, nut, fiber, and lean meat intake. Try to avoid trans fat (hydrogenated oils) which is in just about everything; MSG (usually hides under words like modified, hydrolyzed, and autolyzed), and wheat gluten (some people have sensitivities to it, but even if you don't eating breads that don't have it is healthier). Try to sneak these healthy things into your foods: wheat germ, buckwheat, tempeh, ground flaxseed, flaxseed oil, and olive oil. Cooking with oil isn't healthy so add it after the food is cooked.
Exercise:
Cardio (burns calories) and weight training (muscle burns more calories). Don't do the same exercises in the same order each time because that can get boring. Cardio: swimming, dancing, kickboxing, running, jumping rope, stair stepper, treadmill, elliptical. Weight training: For each set, a different number of reps at a different weight.
Keep your focus off your weight. Enjoy living. If you're eating healthy and exercising regularly you're on the road to good health. Don't take meds, including aspirin, unless you have to. Aim for 8-10 hours of sleep. Smile and laugh often. Life is too short not to enjoy.
Same thing they told you in health class.
Eat a balanced diet, with all of the food groups daily. Eat lots of fruits and vegetables. Take it easy with the fat and sugar. As you've got high blood pressure in your family, watch the sodium intake. Salt is a good bit of it, but tomatoes have a lot also. Processed foods have a LOT of soduium in them.
That SHOULD get you enough vitamins and minerals. You might want to take a daily multi supplement anyway.
Change the amount of calories to affect weight loss or weight gain. Your weight is low, so you might want to do a bone density test. You do NOT want to end up with osteoporosis! Although it probably won't bother you until you're in at least late middle age, it starts often in the teens or 20s.
Moderate exercise is almost certainly going to be recommended.
Avoid excess stress, and get enough rest. Learn stress reduction techniques, such as meditation.